Weight Loss Calculator

Find Your Calorie Target & See How Much Weight You’ll Lose

If you’re tired of losing weight only to gain it back again, then the weight loss calculator is for you.

More often than not, weight loss diets set you up for short term success and long term failure. At first, you lose weight quickly but then you always crash and gain it all back (and then some).

But this weight loss calculator is different. It’s designed to help you burn body fat without losing lean muscle. So you’ll lose weight and keep it off.

weight loss calculator

weight loss calculator

How the Weight Loss Calculator Works

Some weight loss calculators are so complicated you need a Ph.D. to figure out how to reach your goal. While others are so simplistic you don’t get any meaningful direction.

That’s why my weight loss calculator uses plain English and keeps the complicated stuff in the background. So it’s easy to understand what you need to do to lose weight.

Also, the calculations are based on actual medical weight loss studies1,2,3. So you can be sure your calorie targets will result in healthy fat loss without damaging your metabolism.

Your Ideal Calorie Target

Minimum Calories

You’ve probably never thought about a minimum number of calories to eat. But this is a very important step to ensure sustainable weight loss.

In fact, skipping this step is the reason most diets fail.

weight loss calorie calculator deficit

What Happens When You Over Restrict Calories

When you eat too little for too long, your metabolism slows down to conserve energy.

To illustrate, think of your metabolism as a campfire. If you only feed the fire a few twigs, the flame dies out.

On the other hand, when you replenish the fire with the right amount of wood, the flame burns at a steady rate.

In the same way, it’s important to eat enough calories to fuel your metabolism. Because a steady metabolism is a key to sustained weight loss.

That’s why my weight loss calculates your BMR (base metabolic rate). And gives you a minimum number of calories to eat.

Maximum Calories

Of course, you also know that you won’t lose weight if you eat more calories than you burn. The number of calories you burn in a day is called TDEE (total daily energy expenditure).

TDEE is a combination of your metabolic rate, daily activity, and exercise. As long as you eat fewer calories than your TDEE, you are in a good position to lose weight.

That’s why my weight loss calculator asks you some simple questions about your daily activity and exercise habits. Then calculates your TDEE, which can be considered your calorie maximum for weight loss.

weight loss calculator tdee

Daily Calorie Targets

Now we can calculate your ideal calorie target for weight loss. This target will be more than your BMR but less than your TDEE.

And your calorie target should adjust to your activity level.

Lower on days you don’t exercise and a little higher on days you do. So you continue losing fat even when you’re not as active.

weight loss calculator daily calories

Also, a periodic calorie boost keeps your metabolic flame burning strong. Specifically, one day per week where you eat slightly more than your TDEE. Also called a refeed day.


Adjusting your calories to your activity level and avoiding over restriction leads to long term weight loss. And the weight loss calculator gives you an easy to follow plan for every day.

Custom Weight Loss Meal Plan

If this all seems too complicated, don’t worry. You can get a personalized plan that tells you exactly what to eat.

Your custom weight loss plan includes calorie and macro targets, a daily meal menu, and personalized recipes. So you don’t even have to count calories!

bodybuilding meal plan
  • Transform your body with goal-specific calories & macros

  • Easily plan meals with a daily menu built around your schedule

  • Simplify meal prep with delicious recipes formulated to fit your macros

  • Make better food choices with a grocery list right on your phone

  • Get Instant Access to Your Online Dashboard

Customize Your Plan

Find Your Macros for Weight Loss

Learn how to calculate macros for weight loss and try the free macro calculator. Get the best ratio of carbs, fat, and protein to lose weight.

About the Author

Jeremy Fox  –  Founder of Nutritioneering, Engineer, CPT, Bodybuilder, Coach

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